Weight Lifting

Safety Instructions  Use Proper Technique  Always use a spotter when necessary  Always use a belt when performing Dead Lifts/DB Lunges/Squats or collars when using barbells

Types of Muscle Fibers  Fast Twitch-muscle fibers fatigue quickly, but provides quick movement when contracted  Example: Sprinting the 100 meters in track  Slow Twitch-muscle fibers that fatigue over time, not quickly when contracted  Example: muscles used during long distance cardiovascular exercise

Types of Muscle Contractions  Eccentric - muscle lengthens  Example: In a curl the triceps lengthen as the bicep shortens  Concentric -muscle shortens  Example: In a curl the biceps shorten as the triceps lengthen  Isometric -muscle partially contracts, but become static  Example: leg muscle during wall sits

Terminology for Muscle Contractions continued …  Agonist muscle-the muscle that is the primary responsible for movement  Ex: bicep brachii in curl  Antagonist -muscles that move in conjunction with agonist  Ex: tricep during curl  Synergist -muscles that assist with movement and balance  Ex: brachioradialus (forearm) in curl

Terminology for stretching  Dynamic -stretches that are done in motion meaning movement. Blood flow warms the area during movement making the increasing muscle elasticity  Example: Frankenstein kicks  Static - stretches that done stationary meaning still. Allows the body to cool down and the muscle return to normal elasticity  Example: Reaching for toes while standing

Metabolic Pathways  Aerobic-requires oxygen to release energy to start metabolism  Anaerobic-doesn’t require oxygen, uses ATP that is stored in the body, the creates ATP from carbohydrates in diet,  ATP

Planes of Motion  Midline-imaginary line that runs down the body head to toe  Ab duction-goes away from midline  Add uction-goes toward the midline  Anterior/posterior-line that runs through the body

Planes of Motion Continued…  Sagittal-line that splits the body from head to toe  Transverse-splits the body from upper (top) to lower (bottom)  Lateral-splits the body from the side creating frontal and dorsal sections

Lifting Categories Repetitions are the number of times that contractions occur to lift the weight, while sets are the number of reps put into groups.  Toning - muscle definition higher reps at lower weight Ex: 4 sets reps 4x12-15  Strength- muscle hypertrophy (enlargement of muscle fibers) creating strength midrange of reps and weight Ex: 4 sets of 7-10 reps 4x 7-10  Power- Force x distance/time muscle hypertrophy (enlargement of muscle fibers), but done at a faster contraction rate. Ex: 3 sets of 4-6 reps 3x 4-6

Weight Lifting Notebooks  Items that should be in daily log: date, muscle group (back and biceps), exercise (incline dumbbell press), repetition and weight, and muscles used during the lift.  Example: 10/13/15 Back and Biceps DB Preacher Curls: 25 lb Utilize the brachioradialis, bicep brachii

Heart Rate  Max Heart Rate Formula: 220-age  Resting Heart Rate: Heart rate while at rest, not actively moving Range bpm (beats per minute)  Active Heart Rate: Heart rate while actively moving heart rate shouldn’t exceed maximum beats per minute.